3 Mini-Band Exercises That Will Help You Maintain Your Strength Gains

Numerous studies confirm the need for adults to focus on strength gains. A recent meta-analysis, which is an examination of data from a number of independent studies of the same subject, suggests that 30-60 minutes of strength training a week can reduce the risk of dying up to 20% (source).  With that said, having access to strength training equipment regularly is a luxury that not everyone has.

If you’re only able to get to the gym once or twice a week for strength training, there are exercises you can do at home to maintain your strength gains. Mini band exercises have been shown to provide similar strength gains to using conventional gym equipment and are a fraction of the price (source). We love mini band exercises at our South Tampa studio because clients of all ages and fitness levels can benefit from using them. The following videos showcase three specific mini-band exercises that people can do at home or at the gym to gain more strength.

Psoas March Off a Box

Lay on your back with your heels up on a step or box. Put a mini-band on your arches and drive your heels into the box, lifting your butt and lower back off the ground. Lift your left knee towards your waistline while your right heel remains on the box. Return your left heel to the box. Lift your right knee towards your waistline while your left heel remains on the box. Perform 5 repetitions on each leg.

This movement enhances glute, hamstring, and quad strength.

Shoulder External Rotation on the Bench

Set up in a quadruped position next to a flat bench. Bend your right arm at a 90-degree angle at the elbow and place your right forearm on the flat bench. Place a mini-band on the end of the bench and slide your hand, palm down, under the band. With your shoulders level with the bench, externally rotate your right shoulder, lifting your fist into the band. Hold the rotation for approximately 5 seconds and perform 5-10 reps on each arm.

This movement enhances shoulder strength, stability, and mobility.

Hip Thrust with Hip Abductions

Sit on your butt and place your upper back on the edge of a bench or barbell. Place a mini-band above your knees. With your feet together and close to your butt, drive your heels into the floor and push your hips towards the ceiling. At the top of the thrust, abduct your knees. Hold the end range, you should be in a reverse tabletop position, for 2-3 seconds then return to the starting position. Repeat for the desired number of reps. Make sure the heels are directly underneath you knees at end range.

This movement enhances strength in your glutes, lower back, abductors, and adductors.

 

 

 

If you’re ready to experience how mini bands can help you maintain your strength gains, stop by our South Tampa personal training studio. Call 813-731-2901 to schedule your complimentary movement assessment and workout.